2/6/16
Nice job with the practices this week! Today, we will shorten it up a little and work on our speed. For those going to the meet on Sunday, this will be a good time to practice some starts from the blocks the last 10 minutes of practice.
Warm up-
300 swim
200 IM drill
6 x 50s kick @ 1:00 descend 1-3, 4-6
4 x 25 sprint cycle @ :30
Main set-
4 x 50 RIMO drill/kick @ 1:00/1:10
4 x 50 FR dec 1-4 @ :50/1:00
4 x 50 IMO drill/swim @ 1:00:1:10
4 x 25 FL fast @ :30/:40
4 x 100 pull breathe 3-5-5-7 by 25 @ 1:30/1:40
4 x 25 FR all-out, fast turnover! @ :30/:40
4 x 50 FR 200 free pace, hold same time, not all out @ :50/1:00
4 x 25 BK fast @ :30/:40
4 x 100 FR dec 1-3, #4 is fast @ 1:30/1:40
4 x 25 BR fast @ :40
